Bob Harper, world renowned fitness trainer and one of the stars of NBC’s The Biggest Loser is reaching beyond his focus on fitness to share diet and nutrition tips with as many readers as possible.

His new book, The Skinny Rules, comes out in May and aims to show you exactly how to shed those unwanted pounds, whether its two or two hundred.

Harper says that while on the show, “I’ve been given a really big platform to reach as many people as I can. And I take that very seriously.” Now he’s putting his vast knowledge of nutrition to use in the book by breaking down what he knows into twenty simple, nonnegotiable principles.

Here are a couple examples:

Rule #4: Eat protein at every meal, making some kind of fish your go-to protein as often as you can. Take your weight and divide it by two—that’s more or less how much protein you should be eating in grams every day.Rule #12: Make one day a week a meatless day. Learn to use a few simple plant foods well, and this rule will keep you from succumbing to that notorious dieter’s trap: monotony.Rule #18: Go to bed slightly hungry. Denied fuel for more than five hours, your body will start burning its own fat and sugar. Make a point not to eat after dinner and you’ll be burning fat while you’re sleeping.Rule #20: Enjoy a splurge meal once a week. Unlike episodic bingeing, splurge meals are an ingredient in your diet. When you plan something, you are in control.

In the book, Bob offers a month’s worth of menu plans and recipes for breakfast, lunch, dinner and snacks. He also gives tips on how to stock your fridge and what to cook on the weekends.